Hierdie Proteïenbeskuitjies is 'n gesonde, hartige variasie op tradisionele beskuitjies. Hulle is propvol 15 gram plantgebaseerde proteïen en voedingstowwe. Hierdie beskuitjies kombineer die voordele van rooi lensies met die varsheid van spinasie en die geur van songedroogde tamaties, wat 'n heerlike en voedsame bederf skep.
Ek het hierdie beskuitjieresep ontwikkel as 'n manier om meer proteïene en groente in 'n klassieke trooskos in te sluit, soos ek vir my ... gedoen het. Veganistiese Hummus Wrap, Aarbeie Proteïen Oornag Hawermout, of Proteïenbekerkoek.
As iemand wat beide voeding en bederf waardeer, verteenwoordig hierdie beskuitjies my oortuiging dat gesonde eetgewoontes heerlik en bevredigend kan wees. Hulle het 'n stapelvoedsel in my kombuis geword, perfek vir vinnige ontbyte, peuselhappies of as 'n bygereg vir sop en slaaie.
Alhoewel die hele resep net hieronder is, moet jy nie al my wenke verder af misloop nie, insluitend bestanddeelruilings, my kookwenke en stap-vir-stap-foto's!
Hou jy van hierdie resep?
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Proteïenbeskuitjies
Bestanddele
- 2 koppies Bruismeel - (aantekening 1)
- 1 koppie Suiwelvrye Jogurt - (aantekening 2)
- 1 koppie Rooi lensies - droog, afgespoel onder koue water
- 1 ⅓ koppie Groente-voorraad
- ⅓ koppie Sagte-geur olyfolie - (aantekening 3)
- 1 teelepel Uie poeier
- 1 teelepel Italiaanse kruie
- 1 ½ koppie Spinasie - fyngekap
- ½ koppie Sondroogde Tamaties - nie in olie gestoor nie
- ¾ koppie Sonneblomsaad - (aantekening 4)
- ⅓ koppie Voedingsgis - of 1/2 koppie Vegan Cheddar
instruksies
- Voer 'n groot bakplaat met bakpapier uit. Smeer die papier liggies met olyfolie. Sit eenkant.
- Plaas die afgespoelde rooi lensies in 'n kastrol met groenteaftreksel. Bedek die pan, bring dit tot hoë hitte totdat die vloeistof kook, verminder dit tot medium hitte en kook dit vir 10-12 minute met 'n deksel totdat die lensies pap is en die vloeistof geabsorbeer is.
- Verwyder die deksel en laat dit vir 10 minute stoom.
- Voorverhit die oond tot 400 ° F (200 ° C).
- Voeg in 'n groot mengbak selfrysende meel, uiepoeier, Italiaanse kruie, jogurt, olyfolie, gekookte rooi lensies, gekapte spinasie, gekapte songedroogde tamaties, sade en vegankaas of voedingsgis by.
- Meng alles saam totdat dit 'n klewerige deeg vorm.
- Verdeel die deeg in 8 porsies en plaas dit op die voorbereide bakplaat.
- Bak die beskuitjies vir 20-25 minute teen 200 °C (400 °F) tot goudbruin.
- Laat hulle vir 'n paar minute afkoel voor opdiening.
Notes
Voeding
Bestanddele en vervangings
- Bruismeel – Vir gerief. Meng koekmeel met bakpoeier en sout as plaasvervanger. Vir 'n glutenvrye opsie, gebruik my glutenvrye omskakelaar, maar moenie die bakpoeier vergeet nie.
- Plant-gebaseerde jogurt – Enige variëteit werk. Ek het sojajogurt gebruik, maar klapperjogurt of amandeljogurt werk ook.
- Rooi lensies – Hierdie verskaf proteïen en volume aan die beskuitjies. Geel lensies kan as alternatief gebruik word, maar die tekstuur sal effens anders wees.
- Groente-voorraad – Om die geur te verbeter. Water kan alternatiewelik gebruik word.
- Olyf olie – Vir vog en geur. Avokado-olie is 'n goeie plaasvervanger. 'n Leser het die resep suksesvol sonder enige olie gemaak, as jy verkies.
- Uie poeier – Dit voeg hartige note by. Knoffelpoeier kan vir variasie gebruik word, of vars dun gesnyde uie.
- Italiaanse kruie – Vir geur. Gebruik jou voorkeur kruiemengsel.
- Babaspinasie – Spinasie voeg voedingstowwe en kleur by. Boerenkool of Switserse blaarbeet kan vervang word.
- Sondroogde Tamaties – Vir intense geur. Geroosterde rooi soetrissies kan as alternatief gebruik word.
- Sonneblomsaad – Hierdie voeg krakerigheid en voedingstowwe by. Pampoenpitte of gekapte neute kan eerder gebruik word.
- Voedingsgis of Vegan Cheddar – Dit gee die kaasagtige geur. Gebruik jou voorkeur vegan kaas alternatief.
Hoe om proteïenbeskuitjies te maak
Hierdie is 'n redelik maklike resep solank jy al die stappe in die drukbare resepkaart verder af volg. Ek het hieronder 'n paar foto's van die belangrikste stappe ingesluit.
Kook die rooi lensies in kookwater.
Stop wanneer die water geabsorbeer is en die mengsel pap is.
Meng die rooi lensiepatee met die meel, jogurt en sonneblomsaad in 'n bak.
Voeg die songedroogde tamaties en die gekapte kruie by die mengsel. Meng tot 'n eenvormige beslag.
Rasper bietjie vegan kaas en meng dit versigtig by die beslag in. Moenie te veel meng nie.
Verdeel die deeg in 8 porsies en rol dit in balletjies.
Plaas die balletjies op 'n groot bakplaat wat met bakpapier uitgevoer is en druk hulle effens plat.
Bak die beskuitjies vir 20-25 minute teen 200 °C (400 °F) tot goudbruin en laat hulle 'n bietjie afkoel.
Carine se Bakwenke
- Vir 'n sagter beskuitjie, verhoog jogurt effens. Vir 'n stewiger tekstuur, voeg meer meel by.
- Eksperimenteer met verskillende kruie en speserye om verskeie geurprofiele te skep.
- Om proteïen verder te verhoog, voeg 'n skep ongegeurde plantgebaseerde proteïenpoeier by die droë bestanddele.
- Hierdie beskuitjies vries goedMaak 'n dubbele porsie en vries die helfte vir vinnige toekomstige maaltye.
- Verf die bokante met sojamelk voor dit gebak word vir 'n blinker afwerking.
Hi! This looks delicious. I plan to try it very soon. I love your suggestion of having them with soup because as the main cook in our home, I find lunches a challenge for my vegan partner.
I have 2 questions. Question 1: Your recipe calls for sun-dried tomatoes not stored in oil. Is this the case even if I rinse and then pat dry, the oil-stored sundried tomatoes? I have a big jar of them! Lol.
Question 2: Re: The self rising flour. I looked up a substitute for Self-rising flour and found a consistent suggestion which includes regular flour, baking soda, baking powder and salt. Would this work?
I am SO looking forward to trying this recipe. I have all the ingredients to hand except I have to make some veg broth which practically makes itself.
Cheers!
If stored in oil, simply pat dry on absorbent paper before adding in the batter, it will work. I simply found that adding too much oil from the tomatoes makes the biscuits crumbly. To make 1 cup of self-rising stir 1 1/2 teaspoon baking in 1 cup of flour. Here the recipe has 2 cups of self-rising flour so stir 2 cups all-purpose flour + 3 teaspoon baking powder.
I can’t wait to try this recipe
Thanks ! let me know how it goes.
Hi,
can I use Coconut flour instead of Self Rising?
Not at all, coconut flour needs eggs to bind because it has 4 times more fibers than flour it makes everything dry, crumbly and it won’t rise too as it’s gluten-free.
I am going to make these muffins looks yummy.Thankyou,Do you have a recipe using TVP for burger patties?
Ek het 'n resep vir TVP-frikkadelle, you may like to press them into patties.
I used Gluten Free self rising flour and they are great. Thanks for sharing this recipe.
I am glad to hear that, all self-rising gluten-free flour blend are different some deliver great result, others not, I am glad the brand you used work so well.
how do you make this wheat free
I don’t have an option for now, I am sorry.
Thank you so much for sharing this recipe. We cook for someone who needs to lose weight as they are quite unhealthy.
So you said we could omit the oil, which is good. Can we also omit the yogurt also? (It did seem you said, if not, one could substitute tofu? Would that be equal amounts? )Or even apple sauce?
Did you say you could sub out sunflower seeds for hemp seeds?
And Could we use flax or chia seeds in addition?
We apologize for wanting to make certain subs to what looks like a great recipe. We are quite aware that these delicious muffins could become crumbly and dry if not altered well . They love to eat bread and crackers all the time, so we are hoping you can help us adapt this to help these people who really need immediate assistance to hopefully regain their health.
Thank you for your consideration. We are most appreciative.
Did you use rehydrated sundried tomatoes or the oil packed kind? Can’t wait to try this! Thanks.
I am using sundried tomatoes as is, not rehydrated, not store in oil. They add a lovely chew in the biscuits.
If your focus is to cut down calories, yogurt is not a problem, and the recipe won’t work if you substitute yogurt and oil at the same time. I would cut oil for sweet potato puree even tho the texture of the biscuit will be way more moist. Remove seeds entirely, it will save 75kcal per biscuit. If you want to swap them for other seeds, any seeds, including hemp seeds works, but hemp are even higher calories than sunflower seeds.
can I use spelt flower.
Sure, white spelt can replace all-purpose flour but this recipe calls for self-rising flour it means it has baking powder already incorporated in the flour. If you use spelt flour, you will need to add 1 1/2 teaspoon baking per cup of spelt flour to raise the biscuits.
This recipe seems amazing , I will definitely try it! But how much is one cup of lentils in grams? I am always lost when it comes to non-metric measures :-/
Thanks in advance and thanks for all your excellent recipes 🙂
Simply click the metric button before the list of ingredients it will give you the conversion in grams and ml for each ingredients! Enjoy.
I love this recipe! When I plugged it into chronometer I only got 5g of fiber though. Curious how you got that number? I thought 10g was impressive but doesn’t seem to be the case.
Our nutrition panel are based on the brand we use in here in NZ, it’s an indicative measure, it can change based on the app you choose and the ingredients it redirect too.
can we use whole wheat flour
Probably, I haven’t tried yet but often you can swap all-purpose flour for wholewheat. The only difference is the texture, since wholewheat has more fiber, the biscuits can be crumbly and dryer.